THE GUT MICROBIOME IS A COMPLEX, DELICATE AND HIGHLY INDIVIDUALISED ECOSYSTEM. LEARN TO STAY IN CONTROL OF YOURS WITH OUR EXPERT ADVICE
WORDS CHRISTINA QUAINE
It could be a bout of flatulence during a work meeting (cringe) or diarrhoea after eating a restaurant meal that doesn’t agree with you. Either way, gut health problems can be inconvenient, uncomfortable and worrying if they’re ongoing and you don’t know the cause. They’re also pretty common: 72% of the UK population has experienced a gut health issue in the last six months.
A quick rundown on the gut: you’ve probably heard the term ‘gut microbiome,’ which is the ‘billions of microbes that live in the colon,’ says consultant dietitian Sophie Medlin. Imagine a packed-out town centre on a Saturday – these microbes are bacteria, fungi, parasites and viruses which, in a healthy person, live together quite happily and are essential to every aspect of our health, from our brain to immune function, our skin to our sleep. But the microbiome can get out of kilter and that’s when problems may crop up in the form of diarrhoea, constipation, wind, bloating and other foes. You may find that you get a combination of these symptoms and sometimes, they can indicate certain gut conditions (see ‘Got a diagnosis?’ on page 34).
However, the complex nature of gut health, and the fact that everyone’s gut is unique, means it can be difficult to find solutions that address your individual needs and work for you. Instead of grasping at vague Google diagnoses, learn to manage individual symptoms, so when gut issues strike, you feel empowered to take control.
Gas and bloating
First up, flatulence. ‘When we eat food, the bacteria in our colon ferment it. Gas is produced, which is passed out as farts,’ says Medlin. ‘Some people have a bacterial profile in their colon that promotes gas production – they’re gassier than other people.’
With bloating, it’s all about water retention. ‘Fermentable carbohydrates (FODMAPs), found in foods such as onion, garlic and cauliflower, draw lots of water to our colon. That can be helpful because we want to keep our stools soft and easy to pass. But also, your colon is a metre and a half long, and when it’s full of water, it’s heavy and uncomfortable. That’s bloating.’
While certain foods – such as beans, broccoli, cabbage, onions, sprouts and cauliflower – can ramp up wind and bloating, Medlin doesn’t recommend a blanket ban. ‘There’s no one-size-fits-all fix. If gas and/or bloating is affecting your quality of life, see your GP and ask for a referr
